1 serving (100 grams) contains 70 calories, 14.5 grams of protein, 1.2 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
166.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.9 g | 3% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 119.0 mg | 39% | |
| Sodium | 142.9 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 34.5 g | 69% | |
| Vitamin D | 476.2 mcg | 2381% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 0.7 mg | 3% | |
| Potassium | 714.3 mg | 15% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Sole
Sole is a flatfish commonly found in both fresh and saltwater, particularly in European waters and parts of the North Atlantic. It is a staple in French and Mediterranean cuisine and is often enjoyed grilled, baked, or sautéed due to its delicate, mild flavor and flaky texture. With approximately 70 calories per 100 grams, sole is high in protein (14.5 grams) while being low in fat (1.2 grams) and carbohydrates (0 grams). It is an excellent source of vitamin D, making it a favorable choice for supporting overall health, particularly for bone health and immune function.
Health Benefits
- Rich in lean protein (14.5g per 100g), which supports muscle repair and overall maintenance of tissues.
- High in vitamin D (200 IU per 100g), essential for calcium absorption and promoting strong bones and teeth.
- Low in fat (1.2g per 100g), making it an excellent choice for heart health and weight management.
Dietary Considerations
Selection and Storage
Store sole in the refrigerator at temperatures below 40°F (4°C) and consume within 1-2 days for maximum freshness. For extended storage, freeze in an airtight container or vacuum-sealed packaging.
Common Questions About Sole Nutrition
Is sole high in protein?
Sole is a great source of high-quality protein, providing 14.5 grams per 100-gram serving. This makes it an excellent choice for muscle repair, growth, and overall health, especially for those looking to meet their daily protein needs.
Can I eat sole on a keto diet?
Yes, sole is keto-friendly as it is naturally carb-free, with 0 grams of carbohydrates per 100 grams. Its low fat content (1.2 grams) can be complemented with healthy fats like olive oil or butter for a balanced keto meal.
What are the health benefits of eating sole?
Sole is rich in lean protein and is low in calories, making it ideal for weight management and muscle maintenance. It also contains small amounts of essential vitamins and minerals, such as selenium and B vitamins, which support immune function and energy production.
What is the recommended portion size for sole?
A single serving of sole is typically around 3 to 4 ounces (85 to 113 grams), which provides approximately 60–80 calories and 12–16 grams of protein. This portion size is generally appropriate for most adults as part of a balanced meal.
How does sole compare to other white fish like cod or tilapia?
Sole is similar to cod and tilapia in being a low-calorie, lean protein source. While sole has slightly fewer calories (70 per 100 grams) than cod (82) and comparable calories to tilapia (96), it is also lower in fat. Sole’s mild flavor and tender texture make it a versatile choice for recipes compared to the firmer texture of cod.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
